Asparagus Socca

Asparagus lovers on a budget will enjoy stretching a few spears of asparagus per person into a main dish. They'll love how the creamy center of the socca completeness the tender richness of the roasted, then baked asparagus. People who don't adore asparagus can focus on the rich onion flavor and the addictive crispness of the socca itself.

This recipe is fast enough for a week night and luxurious enough to be a starter for a dinner party. It uses far less oil than an authentic socca, just enough to keep the vegetables from drying out and to let the socca crisp up.

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Chickpea Flour Scramble

Use this savory, fluffy scramble wherever you would use scrambled eggs: with your oatmeal, next to pancakes, or in a burrito or sandwich. With no cholesterol and a lot of protein, folate, and fiber, they're a great way to keep your diet on track too.

Chickpea Flour Scramble will help you through busy times or shortages. Forgot to soak or cook beans? Make a scramble. Make a big batch and reheat through the week. Unlike eggs, a bag of chickpea flour can be dropped without damage, kept unrefrigerated, and lasts for years. Keep a bag of chickpea flour on hand for when you want a more exotic taste for breakfast, as part of your emergency preparation store, or just in case you run out of eggs.

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Roasted Carrot and Garlic Soup

I actually did a little dance of delight when first tasting this soup. Such rich flavor and so easy!  Roasting elevates inexpensive and easy-to-keep ingredients to gourmet heights. Just the ticket if you having Brad Pitt or Alicia Silverstone over for dinner.

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Ready Up Rice and Lentils

Start your morning raring to go with a big bowl of Ready Up Rice and Lentils. Let this hearty, savory breakfast streamline your morning routine, your budget, and your waistline. Brown rice and lentils balance each other to provide a complete source of protein. Carrots add sweetness, color, and beta-carotene. If you'd like, drizzle on a little maple syrup for a pancake vibe without the jitters. Or stir in some tahini for bacon-y goodness without the mess or the saturated fat.

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Confetti Bean Stew

Let this all-in-one meal get you through busy periods. It's a festive, toothsome way to lose weight and stay healthy when you don't have time to focus on cooking. The beans and corn work together to provide complete protein. Tomatoes, spinach, onions, and garlic are all nutritional powerhouses.

And with lots of fiber and less than a quarter teaspoon of oil per serving, this satisfying stew can help you lose weight without feeling hungry or deprived. Add an apple or a banana for a complete, balanced meal. Carrot sticks add snap and more nutrition, but you can get by without them.

Active time: 20 minutes. Total time: 30 minutes starting with cooked beans. Serves 10. Vegan and gluten free.

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